Perilla Leaves: Pickled, Pesto or Plain
By: Jayda Siggers
This plant is growing wild in my yard. I just had to investigate…
Perilla is the common name of the annual herb of the species Perilla fructescens of the mint family. It is also referred to as beefsteak plant, Chinese basil, wild basil, purple mint, rattlesnake weed, or summer coleus. There are both green-leafed and purple-leafed varieties. Essential oils provide a strong taste, often compared to that of mint, fennel, anise and licorice.
Perilla is called zisu (in Chinese), shiso (in Japanese), and deulkkae or tŭlkkae (in Korean), when referring to the plant or seeds. However, when referring to Perilla leaves, ggaennip, Korean cookbooks translated to English use the literal translation that erroneously names Perilla ‘wild sesame/sesame leaves’, when in fact there is no relationship.
The seed of Perilla frutescens contains 35-45% oil. Additionally, it boasts one of the highest proportions of the omega-3 (alpha-linolenic acid) fatty acids of any seed oil, at 54-64% and only 14% linoleic acid, an omega-6 fatty acid. This anti-inflammatory 6:3 ratio gives this plant potential for an alternative to other seed oils, one with the potential to lower risk for multiple chronic diseases such as cardiovascular disorders, cancer, inflammation, and rheumatoid arthritis.
Further research has isolated many flavonoid compounds; apigenin, luteolin, quercetin, rosmarinic and tormentic acids and more, to numerous to mention. Research studies indicate that these compounds reduce DNA oxidative damage; inhibit cancer cell growth and signaling; induce apoptosis (programmed cell death); and act as an anti-inflammatory.
Furthermore, Perilla leaves contain iron, are high in potassium and are a good source of vitamin C, and calcium.
Traditionally, in China, Perilla is fried in oil with garlic or ginger and eaten as a side dish.
In Japan, Perilla is often eaten with sashimi. It is thought to prevent food poisoning and allergic reactions due to its antiseptic and immune modulating properties.
Korea is known for kimchi, a lacto-fermented food prepared from a variety of vegetables. Perilla is no exception. Cans of fermented Perilla leaves can be found in Korean shops all over the world.
In Western cuisine, Perilla has primarily been known to replace basil for a robust pesto; marinated in a mixture of soy sauce, sesame oil, vinegar, garlic and chili powder, as spicy side dish; or eaten fresh in a salad or as a lettuce wrap.
Go ahead, give it a try, Perilla pesto, pickled Perilla or just plain old Perilla (in the raw).
Jayda Siggers, PhD, has a doctorate degree in Clinical Nutrition.
Currently, she is completing her certification in Holistic Health from
the Institute for Integrative Nutrition in New York. She blogs at
jaydamomphd.wordpress.com. She is also a Nutrition Counsellor at:
eatwholebevital.com